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Back & Biceps - 12-8

nach ssb550

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Zusammenfassung

  • event_availableSeptember 10th, 2023
  • schedule1 h
  • equalizer42 sets,  458 reps
  • fitness_center39875.01 lbs

1. Lats Pull down - V Bar

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 9 x 110.23 lbs
  • Set 5: 7 x 121.25 lbs

Total: 4724.51 lbs

2. Lats Pull down - Weights Machine

  • Set 1: 16 x 88.18 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 10 x 176.37 lbs
  • Set 4: 8 x 176.37 lbs
  • Set 5: 3 x 220.46 lbs

Total: 6834.33 lbs

3. Mid Row - Weights

  • Set 1: 12 x 176.37 lbs
  • Set 2: 12 x 220.46 lbs
  • Set 3: 11 x 264.55 lbs
  • Set 4: 8 x 264.55 lbs

Total: 9788.52 lbs

4. Straight-Arm Pulldown

  • Set 1: 12 x 59.52 lbs
  • Set 2: 12 x 70.55 lbs
  • Set 3: 12 x 79.37 lbs
  • Set 4: 12 x 90.39 lbs

Total: 3597.94 lbs

5. Seated Cable Rows - Reverse Grip

  • Set 1: 12 x 70.55 lbs
  • Set 2: 12 x 79.37 lbs
  • Set 3: 12 x 90.39 lbs
  • Set 4: 10 x 110.23 lbs

Total: 3985.96 lbs

6. Pec Fly - Reverse

  • Set 1: 12 x 50.71 lbs
  • Set 2: 12 x 70.55 lbs
  • Set 3: 12 x 79.37 lbs
  • Set 4: 12 x 79.37 lbs

Total: 3359.84 lbs

7. One Arm Preacher Curl with Dumbbell

  • Set 1: 12 x 22.05 lbs
  • Set 2: 12 x 27.56 lbs
  • Set 3: 12 x 27.56 lbs
  • Set 4: 8 x 33.07 lbs

Total: 1190.5 lbs

8. Barbell Curls

  • Set 1: 12 x 55.12 lbs
  • Set 2: 12 x 55.12 lbs
  • Set 3: 10 x 60.63 lbs
  • Set 4: 10 x 60.63 lbs

Total: 2535.32 lbs

9. Dumbbell Hammer

  • Set 1: 12 x 66.14 lbs
  • Set 2: 10 x 77.16 lbs
  • Set 3: 10 x 88.18 lbs
  • Set 4: 8 x 88.18 lbs

Total: 3152.61 lbs

10. One-Arm High Cable Curl

  • Set 1: 12 x 11.02 lbs
  • Set 2: 12 x 16.53 lbs
  • Set 3: 12 x 16.53 lbs
  • Set 4: 8 x 22.05 lbs

Total: 705.48 lbs